eating well type 1

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Eating well with Type 1 diabetes



Contents

Introduction 3

Your diet and diabetes 4

Ten steps to eating well 9

Your questions answered 12

A healthy balance 15

Getting the balance right 16

Know your labels 18

Sources of support and information 22

About Diabetes UK 23



4

Your diet and diabetes

What is Type 1 diabetes?Diabetes mellitus is a condition in which the amount of glucose

(sugar) in the blood is too high because the body cannot use it

properly. Glucose comes from the digestion of foods or drinks

containing carbohydrate and from the liver which makes glucose.

Insulin is vital for life. It is a hormone produced by the pancreas,

that helps glucose to enter the cells where it is used as fuel by the

body. Type 1 diabetes develops when the insulin-producing cells(beta cells) in the pancreas have been destroyed and so no insulin

can be produced. Nobody knows for sure why this happens but

the most likely cause is the body’s immune system developing an

abnormal reaction to the cells (autoimmune). This may be triggered

by a virus or other infection.

Good blood glucose control is important in the management of

diabetes. Because of the link between eating carbohydrate andblood glucose levels, we have answered some

of the most common questions about carbohydrate below.

What is carbohydrate?Carbohydrate is a nutrient that is an important source of energy

in the diet. All carbohydrates are broken down into glucose,

which is used by the body’s cells as fuel. Carbohydrate can beclassified in a number of different ways, but essentially there are

two main types, starchy carbohydrates and sugars.

Starchy carbohydrates include foods like bread, pasta, chapatis,

potatoes, yam, noodles, rice and cereals.

Sugars include table sugar (caster, granulated etc), and can

also be found in fruit (fructose), and some dairy foods (lactose).

They can often be identified on food labels as those ingredientsending with –ose.



Breakfast Lunch Dinner

5

Another type of food that can affect blood glucose levels are

nutritive sweeteners, including polyols. If you are unsure what

these are, they tend to end in –ol , eg sorbitol, maltitol, xylitol

and mannitol.

Why is carbohydrate important?Since all carbohydrate is converted into glucose, some peoplewith diabetes wonder if it would be better not to have anycarbohydrate in their diet to keep their blood glucose levelsunder control. This is not recommended as:• glucose from carbohydrate is essential fuel for the body,

especially the brain• high fibre carbohydrates, such as wholegrain and fruit also play

an important role in the health of the gut

• some carbohydrates may help you to feel fuller for longer after

eating.

How does carbohydrate affect my diabetes?

All carbohydrate is converted into glucose. In someone withoutdiabetes the glucose level in the blood would be matched by

insulin produced by the pancreas as shown below:

I n s u l i n l e

v e l s i n b

l o o d

Normal insulin release:

Insulin produced by pancreas



6

In Type 1 diabetes the same principle applies but instead of the

pancreas producing insulin, the carbohydrate is matched by

insulin injections or an insulin pump. Most people follow twice

daily or basal bolus insulin regimes as explained in the following

section.

If you are taking two injections a day, knowing the amount of

carbohydrate you are eating can help you balance it with your

insulin so that your blood glucose levels stay under control. You

should eat roughly the same amount of carbohydrate at similar

times each day. For example, at your main meal try to fill about

a third of your plate with starchy carbohydrate.

More carbohydrate than usual can cause blood glucose levels

to go too high and less than usual can cause a hypo (low blood

glucose levels).

I n s u l i n

e f f e c t

Lunch DinnerBreakfast

Insulininjection

Short acting insulin

Long acting insulin

Twice daily insulin:

Insulininjection



7

I n s

u l i n

e f f e c t

Lunch DinnerBreakfast

Insulininjection

Short acting insulin

Long acting insulin

Basal bolus insulin:

Insulininjection

Insulininjection

Insulininjection

If you are using a basal bolus insulin regime or pump you canbe much more flexible in adjusting the timings of and theamount of insulin you take with the amount of carbohydrate

you eat and drink. This can be done by ‘counting carbohydrates’.See ‘What is carbohydrate counting?’– page 8. If you preferfixed times and doses of insulin, it may be better to follow theprinciples for the twice daily insulin regime (left page).

How much do I need?The actual amount of carbohydrate that the body needs variesdepending on your age, weight and activity levels, but it shouldmake up about half of what you eat and drink over the courseof a week. For good health most of this should come from starchycarbohydrate, fruits and some dairy foods, with a small amount ofyour total carbohydrate to come from added sugar or table sugar.(see pages 15 -17 for a clearer guide).



8

What is carbohydratecounting?Carbohydrate counting is a method

of matching your insulin requirementswith the amount of carbohydrate you

eat and drink. For many people with

diabetes, it is an effective way

of managing the condition that,

once mastered, will lead to

better blood glucose control,

greater flexibility and freedomof lifestyle. It is an approach that

requires a great deal of time and effort

with guidance from a diabetes healthcare

professional. To do it successfully you will need to learn all about

carbohydrates, learn how to adjust your insulin and be dedicated

to monitoring your blood glucose levels frequently.

How can I learn more aboutcarbohydrate counting?You will need the support of healthcareprofessionals either in the form of your diabeteshealthcare team or through one of thestructured carbohydrate-counting courses. Talkto your diabetes healthcare team about coursesavailable in your area. It is important that thecourse you attend meets certain criteria.Although there is no formal accreditation scheme

you can find courses that have met criteria set by theDiabetes Education Network by visiting:www.diabetes.nhs.uk/downloads/Type_1_Education_Network.pdfCourses don’t suit everyone so, if this isn’t for you, talk to yournurse and dietitian about arranging some one-to-oneeducation. Also see www.diabetes.org.uk/carb-counter

?



9

Ten steps to eating wellAlthough balancing carbohydrate and insulin is the most

important task in managing your diabetes, eating a healthybalanced diet plays a vital role in benefiting your health by

keeping your weight, blood fats and blood pressure under control.

Eat three meals a day. Avoid skipping meals and space out

your breakfast, lunch and evening meal over the day. This will help

control your appetite and your blood glucose levels especially if

you are on twice daily insulin.

At each meal include starchy carbohydrate foods

such as bread, pasta, chapatis, potatoes, yam, noodles,

rice and cereals. The high fibre varieties of starchy

foods will also help to maintain the health of your

digestive system and prevent problems

such as constipation. The amount of

carbohydrate you eat is important in

controlling your blood glucose levels.

Cut down on the fat you eat,

particularly saturated fats, as a low fat diet benefits health. Choose

unsaturated fats or oils, especially monounsaturated fat (eg olive

oil and rapeseed oil) as these types of fats are better for your

heart. As fat is the greatest source of calories, eating less fat will

help you to lose weight if you need to. To cut down on the fat youeat, here are some tips:

• Use less saturated fat by having less butter, margarine and cheese.

• Choose chicken, turkey, lean meat and fish as low fat alternatives

to fatty meats.

• Choose lower fat dairy foods such as skimmed or semi-skimmed

milk, low fat or diet yogurts, reduced fat cheese and lower fat

spreads.

3

2

1



10

• Grill, steam or oven bake instead of frying or cooking with oil or

other fats.

• Watch out for creamy sauces and dressings and swap for tomato-

based sauces instead.

Eat more fruit and vegetables. Aim for at

least five portions a day to provide you with

vitamins, minerals and fibre to help you

balance your overall diet. One portion is,

for example: a banana or apple, a

handful of grapes, a tablespoon of

dried fruit, a small glass of fruit juice

or fruit smoothie, three heapedtablespoons of vegetables or a

cereal bowl of salad.

Include more beans and lentils such

as kidney beans, butter beans, chickpeas

or red and green lentils. These have less of

an effect on your blood glucose levels and

may help to control your blood fats. Tryadding them to stews, casseroles and

soups, or to a salad.

Aim for at least two portions of oily

fish a week. Examples include mackerel,

sardines, salmon and pilchards. Oily fish

contains a type of polyunsaturated fat

called omega 3 which helps protect

against heart disease.

Limit sugar and sugary foods. This does not mean you need

to eat a sugar-free diet. Sugar can be used in foods and in baking

as part of a healthy diet. Using sugar-free, no added sugar or diet

fizzy drinks/squashes instead of sugary versions can be an easy way

to reduce the sugar in your diet. Sugary drinks are best used as atreatment for hypos.

7

6

5

4



Reduce salt in your diet to 6g or less a day – more than this

can raise your blood pressure, which can lead to stroke and heart

disease. Limit the amount of processed foods you eat (as these are

usually high in salt) and try flavouring foods with herbs and spicesinstead of salt.

Drink alcohol in moderation only – that’s a maximum of 2

units of alcohol per day for a woman and 3 units per day for a

man. For example, a single pub measure (25ml) of spirit is about

1 unit or half a pint of lager, ale, bitter or cider has 1- 1 1 / 2 units.

Over the years the alcohol content of most drinks has gone up.

A drink can now contain more units than you think – a small glassof wine (175ml) could contain as much as 2 units. Never drink on

an empty stomach, as alcohol can make hypoglycaemia (low

blood glucose levels) more likely to occur. Remember, alcohol

contains empty calories so think about cutting back further if

you are trying to lose weight.

Don’t use diabetic foods or drinks. They offer no benefit

to people with diabetes. They will still affect your blood glucose

levels, contain just as much fat and calories as the ordinary

versions, can have a laxative effect and are expensive.

10

9

8

11



12

Can I still have some sugar in my diet?

Yes. Eating sugar doesn’t cause diabetes and peoplewith diabetes do not need to have a sugar-free diet. It’sokay to have foods like chocolate and cakes occasionallyalongside a healthy diet. Remember, some sugary drinksand glucose tablets are a good first treatment for a hypo.

QA

I’d like to use a sweetener instead of sugar in mytea but I’ve heard that they aren’t safe. Is this true?

All sweeteners have to undergo rigorous safety testsbefore they can be sold in the UK. The government setssafe limits and surveys groups of individuals to seewhether they are exceeding these limits. At the momentthere is no evidence to suggest that the general public isexceeding these safe limits, but if you are at all concernedthen you can minimise any risk by using a variety ofsweeteners.

Q

A

Is it true that I shouldn’t eat bananas or grapes?

QA

Your questions answered

No. All fruit is good for you. Eating more fruit can reducethe risk of heart disease, some cancers and some gutproblems. Eat a variety of different fruit and vegetablesfor maximum benefit.



13

Does a smoothie count towards my fruit and vegtarget?

Yes, a smoothie can be an easy way to notch up a portionof fruit. The good news is that if, for example, you put twowhole pieces of fruit into a homemade smoothie then itcan count as two portions. Remember that some smoothiescontain added sugar, honey, yogurt or milk that can bumpup the calories, fat or sugar content so check theingredients label.

Q

A

Can people with diabetes follow a vegetarian diet?Q

A

Is it ok for me to take a vitamin supplementnow that I have diabetes?

Diabetes UK does not recommend that people with diabetestake a supplement. If your diet is deficient in some nutrients

then you may benefit from taking one, but this should bedecided in conjunction with your doctor and/or dietitian.(Note: Women with diabetes should take a prescribablesupplement of 5mg of folic acid when planning pregnancyand continue to take it until the end of the 12th week ofpregnancy.)

Q

A

Yes, although, following a vegetarian diet does notautomatically mean a healthier diet. You still need to havea good balance of different foods. To make sure you arefollowing a healthy balanced vegetarian diet contact

The Vegetarian Society (details on page 22).



14

What’s the best way to lose weight?

Making realistic and achievable changes to your diet andactivity levels will mean that you are more likely to stickto them in the long term. A dietitian can help with givingyou more specifc, personalised advice. If you are makingadjustments to your diet and/or activity levels you mayneed to also adjust your insulin doses. Talk to your diabetesteam for more advice on how this will best suit you.

Q

A

If you have Type 1 diabetes then you are much more at riskof developing coeliac disease because it is thought thatthey are both caused by an autoimmune response (whenthe body destroys its own cells). Diabetes UK recommends

that everyone with diabetes sees a registered dietitian. Thisis particularly important if you have coeliac disease too.Coeliac UK can also provide lots of useful information ona gluten free diet (details on page 22).

Q

A

I’ve heard there is a link between Type 1 diabetesand coeliac disease. How can I find out more?

Top tip…Ask your doctor to refer you to a registered dietitianwho can answer any specific questions you may have.



15

A healthy balanceFoods can be divided into five main groups. To enjoy a balanced

diet we need to eat foods from these groups in the right

proportions. Use the eatwell plate to help you get the balance

right. It shows how much of what you eat should come from each

food group.

© Crown copyright material is reproduced with the permission of theController of HMSO and Queen’s Printer for Scotland.



16

Getting the balance rightA good way to see whether you are achieving the rightbalance, is to think about how many portions of each of thesefoods you normally eat and see how it compares to the tablebelow. Remember, everyone’s nutritional needs are differentand you may need more or less portions than those suggested.

Bread, cereals, rice, pasta and potatoes. One portion is equal to:• 2–4 tbsp cereal • 2–3 tbsp rice, pasta, cous-cous,• 1 slice of bread noodles or mashed potato• half a small chapati • 2 new potatoes or half• 2–3 crispbreads or crackers a baked potato

Fruit and vegetables. One portion is equal to:• a banana or apple • a handful of grapes

• a slice of melon • a cereal bowl of salad• 2 plums • 3 heaped tbsp of vegetables• a small glass of fruit juice or smoothie

Meat, fish and alternatives. One portion is equal to:• 2–3 oz (60-85g) meat, poultry • 2 eggsor vegetarian alternative • 2 tbsp nuts

• 4–5 oz (120-140g) fish • 3 tbsp beans, lentils or dahl

Milk and dairy foods. One portion is equal to:• 1 / 3 pint milk • 2 tbsp cottage cheese• small pot yogurt • 1 1 / 2 oz cheese (40-45g, matchbox size)

Fatty and sugary foods. One portion is equal to:• 2 tsp spread, butter, oil, • 1 mini chocolate bar

salad dressing • 2 tsp sugar, jam or honey

• half a sausage • 1 scoop ice cream or 1 tbsp cream• rasher of bacon • half pack of crisps

Food groups and what’s in a portion



7–14Include starchy foods at all meals.

5 or moreChoose a wide variety of

foods from this group, includingfresh, frozen, dried and tinned.

2–3Choose the lower fat alternativeswhenever possible and eat morebeans and pulses.

3Choose lower fat versions ofmilk and dairy foods.

0–4Cut down on sugaryand fatty foods.

How many portionsshould you eat in a day?

How many portionsdo you eat in a day?

Remember...

If you are trying to lose weight, the sizes of your portionsmay need to change. Check with your dietitian for morespecific advice.

17



18

Know your labelsMaking sense of food labelling isn’t always easy. Both ‘Traffic light’

labelling and Guideline Daily Amounts (GDAs), on food and drinklabels, can be a starting point to help you to see how healthy or

unhealthy your food or drink is. They also allow you to compare

differences between brands.

Traffic light labellingThe traffic light colours, on the front of some packs, tell you

whether the product has low, medium or high amounts of fat,

saturated fat, sugars and salt. Examples of how these may look are

shown:

Red means high – keep an eye on how often you are choosing these

foods. Choose them less often or eat them in smaller quantities.

Amber means medium – it's okay to have some of the time but

when you have a choice, try to go for green.

Green means low – a healthier choice.

Most foods will have a mix of coloured lights so try to choose moreproducts with green and amber and less with red. You don't need

to avoid all foods high in fat, sugar or salt - it's the overall balance

of your diet that counts. Eaten occasionally, or in small amounts, red

foods won't significantly affect your overall diet. If the traffic light

label doesn't tell you enough, check the back of packs for detailed

information.



Guideline Daily AmountsNot all manufacturers use the traffic light system so you may

see a Guideline Daily Amount (GDA) label on some of the foods

you buy such as the example below:

This label provides informationon the amount of sugar, fat,

saturated fat and salt as well

as the number of calories in

each portion of the product.

The percentages refer to the

proportion of the total

amount of the nutrient thatis recommended for an

average adult per day. These

figures are based on GDAs for

women to encourage people

who need less energy to

consume fewer calories.

This system requires a greater

level of interpretation than the

traffic light system.

For further information about food labelling, see Diabetes UK’s

useful credit card-sized, fold out leaflet, Know your labels

(code 7402).

19

6%

Calories

11612%

Sugars

11g1%

Fat

0.9g2%

Saturates

0.5g6%

Salt

0.3g Amount in product

% of adult guidelinedaily amount



20

Foods labelled as ‘healthier’ choicesMost supermarkets are now offering their own ‘healthy-eating’

ranges. Although they can help you find healthier options, you

still have to think about how that food fits into your diet. It'simportant not to rely on foods marked as healthy eating options as

a healthy diet is made up of a variety of foods. Some products may

be labelled as low fat but still be high in sugar, and vice versa.

Products labelled 'low' contain less of that nutrient (ie fat, salt,

sugar etc) than those labelled 'reduced' - but whether a food is

labelled 'diet', 'light', 'low' or 'reduced', all of them are a

healthier choice than standard versions of the same food. Butbeware, the calorie, fat or sugar savings made by choosing these

versions may not be as great as you think – especially foods which

are high in fat and/or sugar anyway, eg cakes, biscuits and crisps.

Also, bear in mind that some foods are naturally low in fat,

sugar or salt, or high in fibre. Starchy foods like cereals and pasta

are always low in fat, yet some brands are sold with the claim

'low-fat food'.

IngredientsBy checking the ingredients list, you can really get to grips with

the food’s nutritional value. Remember, the ingredients are listed

from the highest ingredient first to the lowest ingredient last.

Carb countingFood labels can be a useful and convenient way of finding out the

carbohydrate content of foods and drink. Over the years food

labels have become a lot more detailed. Here are some tips to

help you use the food label to count carbohydrate:

• Double check whether the value you are using is per 100g.

If it is per portion or serving, what is the portion or serving size?



21

• The amount of carbohydrate you should count is the ‘Total

carbohydrate’ rather than the ‘of which sugars’.

• Check whether the amount of carbohydrate is for the raw or

cooked product, especially with foods containing pasta or rice.• Consider what ingredients make up the product you are looking

at. If it is a food that contains a lot of very slowly digested

carbohydrates, such as beans or tomatoes you would not count

this carbohydrate. But the carbohydrate value will include them.

Check the ingredients list to get a sense of how much of these

foods are in the product.

For information about your grocery shopping visit the Diabetes

UK Store tour www.diabetes.org.uk/storetour

You may also be interested in reading these other related

Diabetes UK resources:

Diabetes UK publications

Understanding diabetes (free) (code 8002)

Weight creeping up on you? (free) (code 7500)

Know your labels (free) (code 7402)

Diabetes UK also has a range ofcookbooks.

To order telephone: 0800 585 088

U n d e r s t a n d i n g d i a b e t e s

Y o u r e s s e n t i a l g u i d e

K no w

y o u r l ab e l sY o ur guid e t o r ead ing f o o d labels



22

Sources of support and information

Diabetes UK Careline

is here to help. Call 0845 120 2960 for support and information(although unable to provide individual medical advice). BT callfrom land lines cost no more than 4p per minute; calls from otherproviders and mobiles may vary.

Diabetes UK website

For an online store tour of Diabetes UK’s information guide to foodshopping, and menu planning visit www.diabetes.org.uk

Diabetes UK Publications Tel:0800 585 088

Diabetes Education Network www.diabetes_education.net

Food allergies

Coeliac UK, Suites A-D Octagon Court, High Wycombe, Bucks,HP11 2HS

Tel: 0870 444 8804 www.coeliac.co.uk

Allergy UK, 3 White Oak Square, London Road Swanley, Kent,

BR8 7AG

Tel:01322 619898 www.allergyuk.org

Anaphylaxis Campaign, PO Box 275, Farnborough, GU14 6SX

Tel: 01252 542029 www.anaphylaxis.org.uk

Special diets

The Vegetarian Society, Parkdale, Dunham Road, Altrincham,

Cheshire, WA14 4QGTel: 0161 925 2000 www.vegsoc.org

The Vegan Society, Donald Watson House, 21 Hylton Street,Hockley, Birmingham B18 6HJ

Tel: 0845 458 8244 www.vegansociety.com

Weight management

Weight Concern, Brook House, 2–16 Torrington Place, London,

WC1E 7HNTel: 020 7813 6636 www.weightconcern.com



23

About Diabetes UKDiabetes UK is the charity for people with diabetes, their family,

friends and carers. Our mission is to improve the lives of peoplewith the condition and work towards a future without diabetes.

Diabetes UK is one of the largest patient organisations in Europe.

We stand up for the interests of people with diabetes by

campaigning for better standards of care. We are the largest

funder in the UK of research into better treatments for diabetes

and the search for a cure.

We provide practical support and information and safety-net

services to help people manage their diabetes.

How can you help?You can be actively involved in the work Diabetes UK does.

Become a membercall free on 0800 138 5605

Diabetes Campaigners Network

for details call 020 7424 1000

Email [email protected] www.diabetes.org.uk/campaigns

Fundraising ideas and events

call 020 7424 1000 Email [email protected]/fundraise

Make a donation

call 020 7424 1010 www.diabetes.org.uk/donate



Diabetes UK

National and regional offices

Central Office Telephone 020 7424 1000

Diabetes UK Cymru Telephone 029 2066 8276

Diabetes UK Northern Ireland Telephone 028 9066 6646

Diabetes UK Scotland Telephone 0141 245 6380

Diabetes UK Eastern Telephone 01376 501 390

Diabetes UK East Midlands Telephone 0115 950 7147

Diabetes UK London Telephone 020 7424 1116

Diabetes UK Northern & Yorkshire Telephone 01325 488606

Diabetes UK North West Telephone 01925 653281

Diabetes UK South East Telephone 01372 720 148

Diabetes UK South West Telephone 01823 324007

Diabetes UK West Midlands Telephone 01922 614500

Visit www.diabetes.org.uk/in_your_area/ for email addresses

Useful contacts

Become a member Telephone 0800 138 5605

Customer Services Telephone 0845 123 2399Diabetes UK Careline Telephone 0845 120 2960*(or if hearing impaired) Textphone 020 7424 1031

Publications orderline Telephone 0800 585 088

Visit www.diabetes.org.uk for further information

*Diabetes UK Careline is here to help. Call 0845 120 2960 for support

and information (although unable to provide individual medical advice).BT call from landlines cost no more than 4p per minute; calls from otherproviders and mobiles may vary.

The charity for people with diabetesMacleod House, 10 Parkway, London NW1 7AA

Telephone 020 7424 1000 Fax 020 7424 1001

Email [email protected]

Website www.diabetes.org.ukA charity registered in England and Wales (no. 215199)

d i S tl d ( SC039136) © Di b t UK 2008

eating well type 1

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